Monday

Warm Up
Sampson Stretch
PVC Pass Thru’s
PVC Figure 8’s
Scapular Wall Slides
3 Rounds of:
10 Light KB Swings
10 Air Squats
10 Push Ups
100m Run

Skill Work
DB/KB Snatch

First…
EMOM 12 minutes of:
Min 1 – 1 to 2 Rope Climbs (modification: 10 Ring Rows)
Min 2 – 12 Box Jumps (24/20)

REST 5-7 mins

Then…
100 Double Unders (250 Single Unders)

60 DB/KB Snatch, alternating arms every rep (55/35)
40 Wall Balls (20/14)
20 Pistols
10 Burpee Pull Ups
5 Muscle Ups (modification: 15 ring dips)

100 Double Unders (250 Single Unders)

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